Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Frozen Melon Balls

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Frozen Melon Balls	9%	6%	85%

Macro Nutrients

	Boiled California Red Kidney Beans	Frozen Melon Balls	Recommended Dietary Allowance
Energy	8.5% 246kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	12% 15.8g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	48.6% 18.5g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	32.4% 18g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Frozen Melon Balls	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.6% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.7% 147μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	13.7% 12.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Frozen Melon Balls	Recommended Dietary Allowance
Calcium	13% 131mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	13.2% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	74% 5.9mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	3.45% 0.079mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39% 272mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.1% 61.5mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Frozen Melon Balls per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Frozen Melon Balls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Frozen Melon Balls:

• 7 ounces of Boiled California Red Kidney Beans have 2.8 times more Vitamin B2, 1.3 times more Vitamin B5 and 2.8 times more Vitamin B9 than Frozen Melon Balls.
• While 7 oz of Frozen Melon Balls contain more Vitamin A, 1.3 times more Vitamin B1 and 5.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen Melon Balls provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Frozen Melon Balls have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Frozen Melon Balls have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Frozen Melon Balls:

• 7 ounces of Boiled California Red Kidney Beans have 6.6 times more Calcium, 4.8 times more Copper, 10.3 times more Iron, 3.4 times more Magnesium, 8 times more Manganese, 11.4 times more Phosphorus, 1.5 times more Potassium and 5.1 times more Zinc than Frozen Melon Balls.
• While 7 oz of Frozen Melon Balls contain 7.8 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• 7 ounces of Frozen Melon Balls lack sufficient amounts of Calcium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 3.8 times more Energy, 2.8 times more Carbohydrate, 13.3 times more Fiber and 10.9 times more Protein than Frozen Melon Balls.
• While 7 oz of Frozen Melon Balls contain 1.8 times more Omega 3 than Boiled California Red Kidney Beans.
• 7 ounces of Frozen Melon Balls provide inadequate amounts of Energy, Fiber and Protein
• Both Boiled California Red Kidney Beans as well as Frozen Melon Balls provide inadequate amounts of Omega 6 in seven ounces.